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Aaron Royle Unpacks His Rio Olympic Race Performance

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Australian Olympic triathlete, Aaron Royle, talks to Trizone about his preparation for his debut at the 2016 Olympics, finishing 9th in a battle against the world’s best athletes and and the challenges of peaking on the day.

Along with Ryan Baillie and Ryan Fisher, Aaron Royle went to Rio to represent Australia in the Men’s Triathlon. After finishing 6th at the 2015 Rio Test Event, ‘Bugs’ went into the Olympics with high expectations and the hopes of a nation on his shoulders. He talks to Trizone about what it takes to prepare for the Olympics, how his race panned out and how to cope when your best isn’t quite good enough on the day.

Trizone: Aaron, congratulations on your Olympic debut and achieving 9th place against the 54 best triathletes on the planet. How did you feel about the result?

AR: It was mixed emotions towards the back end of the race. I certainly didn’t have anything left in the tank when I crossed the line. I don’t know whether it’s a positive or a negative, but as athletes we always want more, we always believe that we’re capable of more. I guess that’s what keeps us coming back. So part of me believed that I was capable of better. But I knew on that day that was all I had, there was nothing else I could have given. At the very least I have to be proud of that effort.

Preparation for the big race

Trizone: We see the race on TV or the Web and obviously the media delivers the pre-Olympic drama and hype. But can you give us an insight into the planning and preparation that goes into getting to the Olympics from an athlete’s perspective?

AR: People try and tell you that it’s just another race so you shouldn’t treat it any differently. But I think you need to recognise it for what it is – it’s the Olympics and there are 55 of the best triathletes in the world all lining up and they’ve all been focused on this one day for a very long time. So, it is a bit different. The stakes are high, people are in career-best form, so in terms of preparation it’s the focus for the year, basically.

When we looked back at the test event we realised it was quite a unique course, so we were planning especially for that. We got the demands of the course from the test event and the power profiles for the bike. Because we don’t do a lot of swimming in the sea in ITU, I even wore an accelerometer in the swim in the test event to know what type of stroke rate and opening speed I needed for a sea swim.

Trizone: Can you break that down for us? What does that mean in practice?

AR: We’re not talking open ocean swimming, but in the sea there’s always a bit of chop. So that changes the stroke, that changes the way the swim is done. Essentially you aren’t able to sit in behind people and therefore, you need to be a strong swimmer in your own right. You can’t rely on getting ‘good feet’ so you need to have a good threshold. A lot of our training focused on developing the opening speed which you need at the start of the swim, but then also having a high threshold to settle in to that high intensity so you can stay at the front end of the race.

And for the bike, we knew there was a minute hill or just under a minute, that was quite steep. I don’t know if TV did it justice, but it got up to 18-20% I believe, so it was steep. Overall, we had a lot of data outlining exactly what the demands were for this race. There’s a bunch of people who contribute – my coach, Jamie Turner, obviously plays a big part in that and there’s another guy, Adam Radford who Jamie relies on to analyse data and break down the key components and aspects of the demands of the course. Then there are the sports scientists from the AIS. I like to know about this stuff, so I ask a lot of questions. But, there’s a great deal that goes into identifying the demands of the swim, bike and run components for this single race, before we even start our specific training for it.

Peaking on race day

Trizone: The reality of being an elite triathlete is that you’re always tired. What keeps you going? How do you manage your mental state?

AR: Obviously, the Olympic Games and training for that was all the motivation I needed to get out and push myself and punish my body every day, even though a lot of days it would have been much easier to stay in bed! The aim is to be in the best possible shape you can be for one day in four years and that’s the beauty and the curse of the Olympics. To get yourself in the best possible shape for one day is actually quite difficult to do.

Trizone: There are also so many external factors that you’re not in control of – you have to manage them as best you can. Plus, as 70.3 World Champion, Tim Reed, said, sometimes you just have a good day.

AR: Exactly! I think people say this a lot and it’s true – it’s about consistency over quantity. I read somewhere, and I don’t know the exact numbers or the stats, but generally those who perform to the best of their ability complete 95 out of 100 prescribed training days. They only miss 5 days because of illness, injury, fatigue, whatever. So a 95% completion rate gives you the best chance. They may not be great days, they might not be days when you broke records, but they’re days when you get the work done consistently. But I think that’s the biggest challenge – staying healthy and injury free and continually getting those days.

Trizone: To have your body at optimum performance it needs to be looked after and nurtured and if you’re not able to do that it makes things tough.

AR: It’s a balancing act, because triathletes are notorious for always wanting more and having the mindset that ‘rest is for the weak’. I’m 26 and I’ve been around this sport for a very long time, but I still find it hard, even though I know it’s a good decision, to take an easy day or to take a day off when I’m not well. I end up thinking, “Hell, I know my competitors are out training today and I’m here laying in bed…”

I’ve always said that triathlon attracts crazy people or it turns people crazy. I don’t know which one it is, but there’s definitely a crazy side to it!

Olympic debut

Trizone: Can you talk us through the race from the beginning?

AR: We arrived in Rio about a week beforehand and the lead-up was smooth. There were obviously extra things around the Olympics that we needed to do with the AOC and the media. A few days out from the race we moved from the Athlete Village to Ipanema where our race site was. I woke up on race morning feeling surprisingly calm for an Olympics. Obviously I was nervous and yes, a little bit more nervous than I would have been for a normal WTS race. I was excited but I wasn’t uncontrollably nervous. I knew it was the Olympics, but once I got down to the race venue everything was the same as for a WTS race. There was a comforting familiarity about it all. We had the same officials, the same coaches, the same transition, the same blue carpet… all that sort of stuff. And I remember lining up, before everyone gets called up individually to the start line, and thinking to myself this is just a normal WTS race. But then when my name was about to be called out, it hit me, “This is it. The Olympic Games. This is it. I’m ready for it. Let’s go!”

For the swim, normally in WTS your ITU ranking determines your spot on the pontoon, but in Rio it was picked at random. So the good swimmers were stretched out across the pontoon rather than being bunched up on one side, which meant that it was easier for them to get out well. It was a one lap swim which is not what we normally do and 500m to the first buoy, so the pack sorted itself out fairly quickly. Richard Varga got himself to the front and the usual suspects in the Brownlees, Henri Schoeman, myself, a few of the Russians and a few of the French were in a good spot come the first buoy, a third of the way into the swim. I could tell that I was in the front split- I was about 8th, sitting there quite comfortably after the opening surge. When you’ve had a good start and you get onto some good feet it’s normally quite relaxed and I remember thinking, ’Hopefully this is fast enough to get rid of some of the good runners like Mola and Murray’. I was a little concerned that they would be able to sit on the tempo that was set. Coming back in with about 400m to go is generally where a lot of the splits happen. I assume that Vargo, who was leading, picked up the pace because it got more strung out and that’s where it did hurt a little for me. But I was able to stay in control and in touch.

I got up onto the sand, looked around, saw the usual suspects and knew that I was in a good spot. Obviously, especially in ITU racing, you need to be desperate through the transition areas because generally that back end of the swim, the transition and the first part of the bike is where splits happen. A big focus of my race plan was to be prepared for that opening section of the bike and the transitions.

Fast and furious on the bike

AR: I got onto the bike. I knew that the Brownlees, and a couple of the Russians and the French were in front of me, but I didn’t know that people like Ryan Baillie and Mario Mola were not that far off at the start of the leg. You need to push that first part of the bike, so the Brownlees were absolutely hammering at the start. I knew I needed to do what I could to help because obviously that’s my strength and I wanted to give myself the best possible chance to perform to my potential.

It was hard – the hardest opening 15 minutes of bike I have ever experienced. Yes, we trained for that, but just because you’ve trained for it doesn’t mean it’s easy. Maybe in hindsight I pushed a bit too hard and never fully recovered come the run. Maybe not. Maybe had I not pushed as hard, it might have been Mario Mola and Rich Murray and a few good runners getting off the bike with us. It’s hard to say. But to put it in context, I heard that we rode about 2 minutes quicker than the test event last year. And a minute and a half of that was sliced off in the first two laps of the eight, so it shows how much faster those first two laps were compared to last year.

After the first two laps it settled down and the gap to the chase pack stayed at around a minute to 70 seconds for the next 6 laps. But you can’t relax. We rode along Copacabana Beach which was a straight section and then we turned and went up a side street through a steep hill and a few technical sections after that. I knew I needed to remain in good position in that area because that was the most challenging part and where it would string out a little bit.

I mentioned the steep hill earlier. For those people who like to know numbers, I had a 39:28 as my easiest gear. Even though we definitely never rode the hill easily, I dropped down to 39:28 a couple of times, but most of the time I stayed in 39:25. That’s quite a low gear for racing and I think we averaged 600 – 650w each time we pushed up the hill, which is quite high.

Overall, the ride was about staying in a good position to give myself the best possible chance to run well. The Brownlees were the main driving force, as they normally are, but as a group we rolled quite smoothly. It hurt though and it really hurt when I stepped off the bike. But I was thinking, “If I’m hurting then the other 12 or 13 guys in the lead group are hurting too.”

Bringing it home

Starting the run didn’t feel pleasant and I immediately went into 3rd, 4th and then 5th. Not for long, just for the first kilometre or so. And the Brownlees and the French guy, Vincent Luis, took off, they cleared out. I was running with Henri Schoeman and Marten Van Riel (Belgium) and I just couldn’t sustain the pace that they put on after a kilometre. Normally I run to their ability but I couldn’t sustain that and I thought to myself, well let’s settle into a pace that I know I can sustain a bit better and hope that they’ve gone out a bit too hard. Kudos to them, they held strong and they put a great performance together. Henri pushed up to third position and held on for Bronze so full credit to him. He had a fantastic race.

The run that I put together, well, I know I’m capable of something a bit better, but at the same time I know that was the best I had on the day. Pre-Olympics, we knew that a mid-31 (31 mins for 10km) off that type of bike leg was going to get you on the podium, so that’s what I trained for. Unfortunately, I found the bike very demanding and the heat in the middle of the day took its toll on me on the run. We were training to be able to run that sort of intensity off the bike, but I just wasn’t able to deliver on the day.

Trizone: To put it in context, you were just two seconds slower than the Gold Medallist, Alistair Brownlee, on the swim and only a second slower on the bike. It really did come down to the run.

Credit where credit is due

Trizone: You’ve got a reputation as a generous competitor, any callouts you’d like to give?

AR: The Brownlees have shown over the last four years that they’re beatable, but as athletes I have absolute respect for them in their ability and for what they’ve done for the sport. They have genuinely changed the way the sport is raced. There is no longer a chance to have a weakness in the swim, to not be strong enough on the bike or to not be able to run a sub-30 minute 10km off a hard bike. In my opinion, and I share that opinion with a lot of other past ITU athletes and current ITU athletes, they are the best that we’ve ever seen and probably will see in a long time. They’ve lifted the bar again in 2016. They’ve shown a new level of achievement. A lot of other athletes, myself included, are now going, “Right let’s keep working to get there.”

And a special mention to Henri Schoeman, the South African. I think he’s been knocking on the door for a WTS podium for a while and now he’s got third at the Olympic Games. It’s a great effort.

Trizone: How about your teammate, Ryan Baillie? To come in the top 10, he must have been pretty happy?

AR: He was happy. I guess he’s the same as me and all athletes – we all want a little bit more. His first part of the bike, he was very close to making the lead group. When that happens you wrestle with the ‘what ifs’. It’s the ‘what ifs’ that kill elite athletes. We all have them all the time. They’re probably not good things to have, but we all have them. So Ryan had some ‘what ifs’ after the race, but to come from the position he was at the start of the run to be top 10 at an Olympic Games was a fantastic effort.

And to be able to share that with Ryan was great. It’s been a 6 year journey with us, even a 7 year journey with Jamie Turner, together. Jamie had another young athlete, Tyler Mislawchuk, who was competing for Canada. Two years ago no one would have thought he would be going to the Olympics, but he came 15th and he’s only 21 years old. So we had three Wollongong Wizards in the top 15. I haven’t been able to sit down with Jamie and get his thoughts on the performances yet, but I think he’ll look back and be proud of our performances. I think as a coach he probably has the same thoughts as us – that there was maybe a little bit more there, but I think he’ll be proud of what we were able to achieve as a squad on the Men’s side.

Trizone: And what’s the plan now? What does the future hold?

AR: More WTS, but I’m looking at doing a couple of 70.3s next year when I’m fit enough and when I feel ready. Busselton and maybe Geelong? I’d like to test myself against a serious field – Reedy, Appo, Crowie, Berks, Sticksy. There are definitely a few legends there. We’ll see what happens!

Jeremy (Jez) Thewlis is a writer, adventurer, motivator and keen communicator. With a strong background in sociology and teaching, he's always been fascinated with the art and science of human performance and the pursuit of excellence. Curious, blunt and irreverent, he's continually looking for the story behind the story, the hidden gems that can both entertain and inspire.

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Interview

Alf Is an Inspiration at 77 Years Young

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The Gold Coast is home to some outstanding triathletes but none more inspiring than 77-year-old rookie Alf Lakin who is all fired up to do his thing at the Gold Coast Triathlon – Luke Harrop Memorial on 25 February.

Alf lives and breathes triathlon and 2018 is a very special year for him as a competitor and a spectator with three world-class events – Gold Coast Triathlon Luke Harrop Memorial, the Commonwealth Games triathlon (April) and ITU Grand Final (September) literally on his doorstep.

Alf was a typical kid growing up in post-war Sydney, he was firmly indoctrinated into the world of Rugby League, playing for his school De La Salle Ashfield, doing a bit of inter-club running in the offseason and using his bike to get around on.

His passion for running saw him tinker in the world ‘professional’ handicap racing for many years before he joined the Master’s Athletics ranks in 1980 at age 40. Then 22 years ago, Alf made a life-changing decision to move to the Gold Coast.

“My wife Karen and I literally met on the track. When I got up here I formed the Gold Coast Masters Athletic Club and she just rang up one day. So I met her down the track and that was it. It was October 1998 and she got me hook, line and sinker.”

Alf was a hardcore runner and competed in Master’s Athletics for 35 years and then two years ago, at the age of 75, he had a sporting epiphany.

“I was down at the Gold Coast Aquatic Centre and they opened up a gym so we went down there the first day and there was a lady called Julie Hall and she was talking about triathlon and running a tri-class there. I said, ‘I am going to try this’.”

“I was just sitting on a stationary bike and swimming in a pool so how could it be embarrassing? I had no swimming whatsoever and Julie said all dive into the water and I had to stop halfway up the pool. I just couldn’t do it. I hadn’t been on a bike for 60 years so that was a bit strange. But I went two to three times a week and thought ‘This is not bad’. From there I couldn’t get enough of it.”

Bitten by the triathlon bug Alf decided to train for his first triathlon, a race in Robina in September 2015 and it was a day that changed his life.

“I remember my first triathlon. My wife was screaming at me, ‘Hey you have gone past your bike’. So I had to go back and get my bike. Karen is always there and so supportive.”

Since then Alf has medalled in two Australian titles, won a few age group races and represented Australia at two triathlon world championships, Cozumel in 2016 and Rotterdam in 2017, and has qualified for the ITU Grand Final on the Gold Coast in September.

“When I got to Cozumel walking around and seeing all these triathletes was fantastic. It was a wonderful atmosphere and Rotterdam was the same. Unfortunately, I got an arthritic problem a day before the race in Holland and I was advised not to race and make it worse. It was just one of those things because I was back into training soon after I returned. We think it was the long flight and the change of weather.”

Alf is a member of the very supportive T-Rex Triathlon Club but he said he mostly trains by himself and sets his own program.

“Some days I do two exercise sessions, morning and afternoon. Other days it is one session and I always have one day a week off. I try and do my longer stuff on the weekend rather than during the week. It is just a matter of planning. I love the sport, I love getting up and getting ready to train. If it is raining it won’t stop me.”

Alf has his triathlon and Karen is an active Masters runner and both are determined to not let the grass grow under their feet.

“People say to me that it is too late but I always say to them that too late is when you are dead. You might as well make the most of it while you are still going. I might be slow but I get there and at 77 what else would I want to do?”

“I love it when the young ones come flying past me on the bike “whoosh” and they are gone. I don’t care, I am happy with what I am doing and if I am only doing 25kmh and they are doing 60kmh good luck to them. I am not a legend, I just enjoy what I do and if I can inspire just a few people to get out there and do something I think that is great.”

After the ITU Grand Final, Alf is hoping to step up his distance and make his IRONMAN 70.3 debut at Western Sydney in November.

“If my training goes alright, I will see how I am going around July or August. My tri club mates tried to talk me out of it and that is the worst thing that could do. My doctor’s attitude is if you train hard enough you are good enough,” he said.

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Interview

Vanessa Vacirca To Prove Anything Is Possible at Ironman 70.3 Geelong

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Since leaving high school Melbourne’s Vanessa Vacirca has been on a roller coaster ride with her health, lifestyle and weight and four years ago at 123 kg felt like anything but a triathlete. When Vanessa lines up at IRONMAN 70.3 Geelong on 18 February, she will be one step closer to her ultimate goal of racing a full IRONMAN and proving that ‘Anything is Possible’.

A keen tennis player from the age of four Vanessa was very active until she finished high school but like many, at that age, she got a little sidetracked, chose a different lifestyle and took a long break from sport.

“I went the opposite way from a healthy life, started smoking and went off the rails a little. I realized this life was not making me happy so I decided to try and get fit.  I went to the gym and religiously attended aerobic classes. I quit smoking, I lost some weight and felt great, fit, and happy. Someone mentioned that if I really enjoyed training that I should give triathlons a go. So, in 2003 I did, and I signed up for the BRW Corporate Triathlon.”

“I loved it, so I did a few other short sprint triathlons that season.  During that time, I happened to catch a documentary on TV that was following some Aussies competing in IRONMAN (when it was held in Foster-Tuncurry, NSW). Their stories were all different and so inspiring and I thought, ‘I’d like to do that. I’d like to see how far I can go’.

“Then slowly my priority and desire to train, keep fit and healthy did a complete U-turn. I was still playing some tennis here and there, but as the weight piled on, activity became harder on the body. With small bursts of effort to try and lose weight and regain a healthy lifestyle, it seemed like I’d take one step forward and three steps back. I did this for years until my steps backwards became leaps.”

“Four years ago, I hit my lowest point. I remember thinking to myself that the idea to do an IRONMAN was well and truly gone.  I felt trapped in my body, smothered by 123kg. I didn’t have the energy to even want to get up in the morning, let alone try and train. I was sad, desperate, and needed help. So I decided to look into weight loss surgery. At first, I hated this idea. I felt like a failure like I was taking the easy way out but I didn’t care anymore. I didn’t want to feel the way I did and needed help to be pulled out of the hole I was in.”

Vanessa was desperate to change her life but knew that if she could get over her weight issue, she could do anything.

“I remember trying to decide which type of surgery to have and asking the doctor, ‘What’s the best option for me if I’d like to one day participate in an endurance event?’  This is when that spark of hope came back for me. What if I could lose enough weight to train for an IRONMAN?” Vanessa said.

“From the first day after the surgery, walking around the hospital ward, to my slow walks around my neighbourhood, then a slow jog, a four km fun run, a 10km fun run, sprint triathlons, a half marathon, an Olympic distance triathlon, a marathon, a 70.3 and lots of training in between, competing in Geelong will be another step towards a full IRONMAN.”

“Competing in an event such as IRONMAN 70.3 or the full IRONMAN offers people a chance to regain or cement their belief in themselves, as it has for me. So much inspiration and motivation comes from this. I’d always driven through Geelong on the way to the Surf Coast but never spent time there. When I participated in the Cadel Evans Great Ocean Road Race, I thought Geelong would be a beautiful place to do an IRONMAN 70.3. And here we are,” she said.

Vanessa’s training is on track and while she is looking forward to a great race, she only has three expectations of herself – to make it to the start line, to get to the finish and improve on her last performance.

“I love the swim because it’s such a challenge for me. It’s so technical and there’s so much to learn. The bike is fun and is my best leg. Running isn’t easy for me, it’s a grind but I love the intimate moments inside my head where I dig deep and find ways to keep going. Every time I run, I find my inner strength. You discover a lot about yourself, and I like that. The finish line represents another milestone in my journey and it will look like a reflection of hard work, pride, and success.”

Vanessa’s family and friends support her in everything she does and they will be in Geelong to see her take her next step on her IRONMAN journey.

“My partner is very supportive given all the hours I spend training. I’m very thankful and grateful for that. My parents are proud and so happy that I’m living a positive and healthy lifestyle after seeing the way I used to be,” she said.

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Ironman 70.3 Geelong on Sue Fuller’s Global Bucket List

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English age group athlete Sue Fuller has one of the most impressive sporting resumes going around that includes competing in the iconic Alpe D’Huez triathlon, Escape from Alcatraz, IRONMAN Austria, four London Marathons and a Quadrathlon in Scotland which included a seven-mile kayak.

Her quest for new events has taken her around the globe but East Essex Triathlon club member Sue (and husband Richard) have never been to Australia. So after almost 20 years of competing in triathlon and 35 years of planning an extended holiday to Australia, the opportunity to combine IRONMAN 70.3 Geelong with a second honeymoon was too good to pass up.

IRONMAN 70.3 Geelong will be Sue’s 101st triathlon since taking up the sport at the Thames Turbo in 1999 and she is excited to finally make the 17,000 km trip from England for some Aussie sunshine.

“My husband and I have been planning a trip to Australia since we first got married in 1986. We wanted to go and spend some time there, so we are about to embark on a five-month trip. We absolutely love triathlon so it made sense to do one in OZ. We were keen to do a ‘half’ and to do it early in our trip so we didn’t get stressed about training. Geelong 70.3 ticked all the boxes.”

“I am really looking forward to racing in a different country and enjoying the enthusiastic Aussie crowd. Geelong looks like a lovely place. I would love to come in under seven hours but am wary of the weather. I’m not used to the heat you are currently experiencing. I feel I may have to run/walk the run as my training has not quite gone according to plan. But as the bike course is not hilly I am hopeful of a good time for that leg.”

Racing in Geelong will be amazing and finishing a triathlon in Australia is something I have dreamed of since watching the triathlon at the Sydney Olympic Games in 2000.

Both Sue and Richard have a “brief” Olympic connection to their compatriots the famous Brownlee brothers, with photos of the finish line “Gold medal moment” showing the Fullers volunteering at the London Olympics.

“My husband Rich and I were picked as Games Makers for the triathlon at the London Games in 2012. I was lucky enough to be taking numbers on the finish line, watching the Brownlee brothers win Gold and Bronze. It was very inspirational.”

Sue and Richard will be hoping they can tap into that inspiration when they line up at Eastern Beach on 18 February.

Sue Fuller Alpe D’Huez ride

“I am not a fan of swimming, I really enjoy cycling but the run is my favourite although it always feels the hardest. I’ve managed to do quite a bit of cycling before the weather turned in England. In May, my husband and I cycled round Ireland completing nearly 600 miles in eight days and saw some beautiful countryside with some good climbs.”

“The training has been a bit hit and miss. I sprained my ankle at the end of October and couldn’t run for six weeks. Family events and the weather (it’s very cold, wet and windy here at the moment) haven’t helped. I wouldn’t normally been in full training mode at this time of the year, the triathlon season ends in September in England. I’m managing about 8-10 hours a week, not enough to really race but hopefully enough to get me around.”

“In October we spent a week cycling in Tenerife in the Canary Islands, some really tough climbing. Since I sprained my ankle I have been using my local parkrun to get back into shape. I have done a lot of off-road running to strengthen the ankle and I cycle with the tri club twice a week usually between 35-45 miles each ride. So have managed to keep the mileage up,” she said.

In their five-month stay in Australia, the Fullers are determined to return home to England in shape for the European season of racing.

“Our friends are quite used to us doing this sort of thing. As always they have been incredibly supportive and will be tracking us on race day. The plans for 2018 is to try and keep fit after the race in Geelong and while we are in Australia and will hope to do a few sprint races on returning to the UK,” she said.

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12-Months On – Has Triathlon Australia’s CEO Miles Stewart Made Inroads?

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Miles Stewart last spoke to Trizone 12 months ago about the importance of young talent in Australian triathlon, and Commonwealth Games selection shows his mission has continued in a big way. Trizone caught up with Stewart to better understand the choice of youth over experience in Australian triathlon.

Impressive results in the past year create excitement for Commonwealth Games

“Last year we had some of our best results in ten years,” Stewart told Trizone. “We had our first junior world champion in 18 years, and our first mixed team relay champions in the year it was announced it was going to be in the Olympics. We had a duathlon world champion, long course world champion, and a junior world champion,” said Stewart proudly. “We’ve had incredible para results too; world champions, silvers and bronzes.

“Performance wise, I feel like we’ve turned a bit of a corner.”

While Australia’s results in the past year are impressive, Triathlon Australia’s financials have also been a key focus for Miles Stewart. “Like all sports, we’ve experienced a decline in membership. We need to see how we can offer a better service to our members without going broke,” said Stewart.

“No one wants us to be where we were six years ago,” Stewart said. His comments on debt refer to the sorry state Triathlon Australia faced six years ago when it was struggling to make ends meet. Slowly, Miles Stewart and the team have managed to bring TA out of the red and into the positives, a vital element to triathlon’s success in Australia.

Is the Commonwealth Games triathlon team too young?

Last month, the Australian triathletes who qualified for the Commonwealth Games in the Gold Coast were announced, with a number of infamous Aussies left off the list.

GOLD COAST 2018 AUSTRALIAN TRIATHLON TEAM (ABLE BODY)

  • Jake Birtwhistle (TAS)
  • Ashleigh Gentle (QLD)
  • Charlotte McShane (NSW)
  • Luke Willian (QLD)
  • Matt Hauser (QLD)
  • Gillian Backhouse(QLD)

Fierce Aussie triathletes Aaron Royle and Ryan Bailie are notably missing from the list, which echoes’s Stewart’s ethos around encouraging your triathletes; a direction he’s been leading since he started at Triathlon Australia. “Are there reasons why Aaron Royle and Ryan Bailie should have made the team? Absolutely,” said Miles Stewart. “Same goes for Emma Jackson and Emma Jeffcoat, but I’m not in charge of selection.”

Experience doesn’t mean what it used to in triathlon

“Just because you’ve done it once, it isn’t an indicator you’re going to do it again,’ Stewart said, referring to Australia’s well-known triathletes left off the qualifying list.

“We haven’t had an individual medal in the last few years, so why not take a chance on a younger group with all eyes on Tokyo?”

If you’re confused by the line up for the Gold Coast, don’t be, as Stewart has always had this approach. He told Trizone last year; “The whole thing revolves around Australians winning medals. The more growth we get out of our coaches, the more access kids will get opportunities, and the more likely we are to get medals,” Stewart said.

Australia’ main team comprised of Junior Champs

Australia’s Commonwealth Games triathlon team is essentially comprised of many junior champions, but Stewart is confident in the selection committees’ decisions. “If you look through the qualifying period, Luke Willian only just missed out on individually qualifying for the Gold Coast by 10 seconds,” said Stewart. “The selection committee see him as someone who could be a force in Tokyo.”

Willian is known as an up-and-comer, but Jake Birtwhistle is already well known.

“He’s with a chance at an individual medal if the planets align.”

“The selection committee sees Luke (Willian) as someone who could help Jake win a medial or go for an individual medal,” said Stewart.

Matt Hauser is another well-known champion who surged to greatness as Junior World Champion in 2017 after a disappointment in Mexico last year. “Sure he’s a young kid, but the mixed team’s relay is probably about promoting younger people,” said Stewart. “If it was an Olympic distance race, it might have been a different team, but because it’s sprint distance it’s opened it up to younger athletes.”

Disappointment stems from depth of field

While some triathlon fans have been surprised with the youthful Commonwealth Games team, Stewart is adamant it’s a positive sign, so many great Aussie athletes have missed out on selection. “We’ve come out of a period where we’ve never talked about who’s missed out as we haven’t had the contenders,” Stewart told Trizone.

“The fact we’re having the conversation shows there’s a depth of talent within Australia.”

While Stewart was very stern when discussing the topic of athlete selection, he did soften when he remembered his past as a professional athlete. “It’s never nice to be that athlete who missed out though,” he added kindly, “I’ve been in those shoes.” Recovering himself, Stewart adds “it’s not an easy decision either. The selection committee has very robust conversations for final selection.”

Aussie athletes must stay on track to access funding

“While athletes continue to deliver, we’re happy to support,” said Stewart of the high-performance division. “We have to look after the funding the sports commission provides us, and there are parameters around that.” In other words? Athletes have to perform well and under approved environments. “If someone jumps in an environment where performance is diminished, we have to decide if we’re going to fund that.”

“High performance is an ugly space where it’s all about how your race.”

Has Stewart delivered what Triathlon Australia needs?

So far, yes. Since our last catch up with Miles Stewart, he’s helped decrease Triathlon Australia’ debt, so it’s now in the clear, plus he has stayed true to his mission of supporting younger athletes. Better yet, he’s encouraging the value-based culture of the business, while continually looking for ways to offer member even more value.

What remains to see is Australia’s performance at The Commonwealth Games and The Multisport World Championships in Copenhagen, where the world will know if it was the right decision to choose youth over experience.

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Interview

Elena Goodall: Controversy Follows To Busselton

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Elena Goodall is charging towards Ironman Busselton and Noosa while juggling moving cities and starting a new job. Phew! Trizone caught up with Elena to discuss her training for Busso, plus the controversy that follows the newly-made celebrity.

Roads are busy for bike training in Brisbane

“Sunday after I arrived, I prepared to go for a big four-hour bike ride. I tried to go out on the road, but I was too scared! I wasn’t confident at all, I did two hours worth of going around my block two-million times because it was the only area I felt comfortable,” Goodall told Trizone.

Luckily Goodall met a fellow triathlete who showed her the best bike trails around the city. “Now I know the areas where I can do a five-hour ride without stopping at traffic lights. It’s a huge learning curve,” said Elena.

Missing out on her training has been important for Goodall considering she’s training for Ironman Western Australia on 3rd December. “It’s important not to lose focus when you move,” said Elena, “you may not be able to train without all your gear, but you can take your swimmers and runners.” The move to Brisbane is a big one, yet exciting one for Elena who was based in Mount Isa for the last seven years, the place where her food addiction began.

Elena is ready for Busselton

“I’m pretty happy with my swim and ride, and I’m starting to get my kilometres up on the bike. The other weekend I got up to 120kms, and I’m building on that. Each weekend I’m doing long rides,” said Goodall.

With her longest run scheduled to be 35 kilometres, Elena has some work to put in over the next few weeks. “My coach says I’m nearly there on my run days. My running has never been my strong point, so I’m putting a huge focus on the run,” said Goodall.

Nutrition for training is tough for Elena

Healthy eating and nutrition is a huge focus for Elena of course, but her stomach gets extra fussy during training weeks. “I’m trialling rice balls at the moment. They seem to be doing the trick,” said Elena. “During training, my gut doesn’t like much at all, especially if it’s sugary.”

Controversy follows Elena

Shake brands illegally using Elena’s story. “A few companies have taken my photo and said I’ve been drinking their product and that’s how I lost the weight,” Elena told Trizone sadly.

“I got incredibly upset about it. It’s a lie.”

A vocal advocate against fad diets and all things that encourage unhealthy eating habits after her past addiction to food, Goodall has been furious at the brands using photos of her for false advertising.

“They’re putting words in my mouth. They even made up a little blurb about things I apparently said about their product, and it’s all completely false. There’s another brand on Instagram who has used my before and after photo.

“They even tagged me in the photo and said I’d been using the shake to lose weight.”

A new job at Lorna Jane is controversial due to lack of plus sizes clothes

Elena Goodall may fit into Lorna Jane clothes now, but her supporters who are still plus-sized aren’t thrilled with her new job choice. “I’ve always wanted to work for Lorna Jane but I used to be too big, and I didn’t fit the clothes,” said Goodall. “Now I’ll be working in their store. They have an active room where I can invite people to sit down, stretch, and do yoga. I can get to know them and talk to them, and it will work really well.”

“Some of my followers have asked ‘why are you supporting a brand that doesn’t support plus sized women?’”

Many of Elena’s supporters on social media, and in the real world, are plus-sized, so it’s understandable some may feel slighted by her newest employment choice. “Even when I was plus sized, I never said Lorna Jane should make plus sizes too. A few of my supporters have said they need active wear more than anyone as they need to get fit, but you can go to Best and Less and get plus sized activewear,” said Goodall.

Don’t mistake Goodall’s comments as flippant, she intends them to be understood, so she doesn’t offend her fans with her new job choice. “When I was still a really big girl, I went to Lorna Jane in Brisbane and spoke to the manager there,” said Goodall. “She followed me on Instagram, and I told her I’d always wanted to work for the brand, but I was too big.

“I bought my first sports bra from Lorna Jane. It didn’t fit me at first, but I hung it on the wall to motivate me and remind me where I was going.”

Lorna Jane job is more about their ethos of healthy living

“It’s not just activewear. She does cookbooks, inspirational books, and plenty of other stuff that is made to inspire you to get moving,” said Goodall passionately.

“The brand inspires healthy living through more than just activewear. That’s the side of Lorna Jane that I truly believe in.”

Goodall believes the brand gives girls something to look up to. “Maybe they’ll buy their first water bottle from there, then their first Lorna Jane sports bra,” said Goodall. While controversy follows Goodall, she sticks to her authentic message of inspiring people to get moving.

Goodall’s story inspires a cancer sufferer

“I met a man on the wharf in Brisbane when I was doing some yoga, and he said he wanted to be able to do it, but was too old,” said Elena. “I told him my story, and the huge evolution of my body’s ability and he started to cry.

He told me he was battling cancer and was losing hope, but my story made him want to keep fighting.

I started to cry too, and we hugged. “I’m so privileged I get to share my story, and hopefully create a positive change for people,” said Goodall.

Busso and Noosa; the countdown is on

Elena Goodall is now a local celebrity, with fans asking for her photos at coffee shops, a strange popularity she’s not yet used to. Despite her new status, she’s still a fierce triathlete looking to do well in Busselton.

“My coach Emma put a note in my Training Peaks. She said ‘we’re in the final phase. We need to start bringing together volume and a little intensity. It will be so good mentally to tick off the distances of each discipline. Crossing that finish line will be totally worth the final push.’”

With an inspiring coach, a fierce self-belief and formidable training volumes under her belt, we think Goodall might just smash through Busso and onwards to Noosa. Look out for Goodall’s interview on Sunrise in Noosa, and follow the #womenfortri on twitter for updates from the inspiring athlete. Trizone wishes Goodall best of luck for these incredible races.

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Interview

Flora Duffy: Behind the Athletes’ 2017 success

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Flora Duffy is the ITU World Champion, again. Trizone caught up with Duffy to discuss everything from injury to insight into her own training.

“Coming into this year, there was a lot more spotlight and expectation placed on me,” said Duffy, and she’s not wrong. After winning ITU, ITU Cross and Xterra in 2016, Duffy was the target of every woman on the ITU circuit. With so many of her key competitors pregnant and unable to compete, Duffy’s field became more concentrated. “Usually there are other girls around to spread the spotlight, and the pressure,” Flora told Trizone.

Starting the year injured

“I started this year injured, and really didn’t want to be a one-hit-wonder,” said Flora, “starting the year injured was frustrating, and my injury was pretty serious.” Duffy was forced to pull out of the year’s first WTS race in Abu Dhabi due to her hip injury.

“I was luckily able to come out the other side,” said Duffy, almost forgetting it was her hard work at rehabilitation that got her back to racing.

“Coming into Yokohama I’d missed the first two races, which I thought might have taken some of the pressure off me.

But it was the opposite! It was like ‘the world champion is back!’” said Duffy.

Consistency is key to Duffy

“A lot of people aren’t able to back it [a huge year of winning] up,” Duffy explained, “being consistent year after year seems to be more of an issue on the women’s side.”

One element of Duffy’s consistency is her ability to inject her own input into her training. “Over the last few years I’ve taken a bit more accountability for my training,” said Duffy, “I’ve been trying to understand why I’m doing everything. It’s not just about getting onto Training Peaks and just doing it, but last year I started to question things a bit more and bring my own ideas to the table. It’s been really great,” said Duffy.

“I think if you’re a pro, you should be taking lots of accountability for your training and your sessions.”

Partner Dan is a key person in Duffy’s team

Duffy has a small but mighty team with her, and a key player is her partner Dan. “Dan watches most of my races, so he can see first-hand where the gaps are, and where races are being won and lost,” Duffy told Trizone. This valuable relationship has helped Duffy develop her own insight into her racing.

“A coach can tell you, but until the athlete knows what they need to do, it’s not going to happen.”

Preparing for the worst

“We discuss most of the race scenarios and know what I’ll do in each of them,” Duffy said of her working relationship with Dan. “That really helps because I have my plan for everything that could occur.”

It’s not just positive scenarios either, Dan and Duffy set plans for everything. “If I bomb the swim, the plan is first, ‘don’t panic,’” laughed Duffy, “do this, this and this.”

How Duffy stays grounded

Despite the huge pressure Duffy faces as the world’s top female ITU athlete two years running, she tries to stay grounded. “We race high-pressure races all year,” said Duffy, “so I try to remember it’s just swimming, bike and run. I tell myself it’s not that bad, I’ve been doing it all year.”

That makes it very different going into Rotterdam. I’ve raced Ashleigh [Gentle] all year,” said Flora. “That gives me confidence, but everyone’s different.”

Running off the bike is Duffy’s new superpower

Duffy’s racing has come together in 2017 with flawless precision and strategy, and it’s the one thing that Flora Duffy is noticeably proud of. “I’ve developed to be able to run well after such a hard swim and bike. It’s something I don’t get enough credit for,” said Duffy proudly.

A key part of Duffy’s strategy is getting to the front of the swim. “My plan is always to get a small group away. That’s always the plan. You have to be at the pointy, pointy end of the swim to really execute that perfect swim/bike break. I always look to get a little group away.”

That’s a whole different skill to develop; being able to put yourself in that pointy position in the swim.

What is the pointy end? It’s the top five Duffy says. “It’s different to being just in the front pack. I swam in the front pack in Hamburg and I came out of the water in 10th. Then you’re deep in the front pack and you have to work a lot harder to get away,” said Flora.

Being the world champ means a target on your back

Being the world champion of everything means Flora constantly has a target on her back. “When I do get away in the main group, I have to figure out how to get away. That’s harder because I’m such a marked person when I’m in a group,” said Flora.

In Montreal, Flora came out of the swim in 11th place and set to work on the bike with a huge target on her back. “The girls ahead of me knew I was coming at some point. One or two spectators shouted ‘Flora’s coming. That’s the wheel you want.’ I was not having a great day that day.”

In my head, I was thinking ‘you should be riding as hard as you can right now, not looking behind at me.

As Flora breaks away in a race, she decides who she’s going to bring with her. “That’s probably what Neal and I discuss the most. We chat about things like – do you leave one or two people on the front a little longer? That’s when the real bike racer in Neal comes out; it’s what we’ll be working on next year.”

Flora Duffy’s technical preparation for the World Championships

Preparing for Rotterdam, Duffy worked on the technical aspects of racing. “We practised lots of corners, lots of surges, lots of U-turns. We worked on coming in slow to corners and really having to push big power out of them,” said Flora Duffy. “I knew it was going to be extremely technical and have a lot more surges.”

We wanted to know exactly what she worked on, so here it is.

We worked on short intervals, with short rest then high power. We mixed that in with threshold work. I’ve tried to work on my flat power as we race mostly flat.

One training session in particular sticks in Duffy’s mind. “We did moto pacing between two motos [motorbikes] I’d be behind one moto, and Neal would beep and I’d spring up to the next one. There was no specific 20-second rest or anything,” said Duffy, “it was just whenever Neal or the other coach on the other moto felt like pressing the button.”

Boulder is the best training environment

Boulder is a well-known training hot spot for some of the world’s best triathletes, but we always wondered why. Flora Duffy says it’s about her training companions and her program. “I’ve created my own swim program based on what’s available to me,” said Duffy, “some include Julie Dibens sessions; one is more aerobic and one is top end speed. I do my threshold swim with two training partners.”

Boulder has it’s own celebrity triathletes, and the Saturday morning ‘who’s who of Boulder’ is an open water swim session for pros only. “It’s a nice mix of a lot of different people. It’s mostly long course guys and ITU girls,”

Being surrounded by countless other pros works for Duffy. “It doesn’t bother me being here with a lot of other pros. I think that’s because they’re all long course.”

“Things may be different if I had a lot of my short course rivals around me every day.”

Duffy’s team is small but mighty

Far from those athletes who are followed around by giant entourages to inflate their egos, Flora Duffy just gets the work done. “I’m pretty low key. I don’t like the thought of having a big entourage and making a scene,” said Duffy. “My team is pretty tight-knit.”

Duffy’s tight team is made up of a few key people:

Neal Henderson: Main coach.

Ernie Gruhn: Running coach based in South Africa. “When I’m there I run with his group twice a week. Each person gets a session tailored to their needs in the season. It’s a really great group of people to run with,” said Duffy. “Ernie has helped me with biomechanics and he has his own view on triathlon running. He’s also taken my injury problems into account, and made a few goals:

  1. Be able to run consistently
  2. Alter biomechanics
  3. Run decent mileage week in and week out

He really looked at how I ran, and told me what I need to do to improve. It’s pretty neat and a really valuable addition to my evolution as an athlete.

Ernie is the newest addition to Duffy’s team but is now incredibly valuable, and he coaches her remotely when she’s not in Africa.

Dan: Partner. “He has to deal with a lot of the workload,” said Duffy. “He’s the team psychologist as well as tactician.”

Massage therapist: twice a week.

Evan: Manager.

“My team is pretty small compared to most people’s, maybe because I’m from Bermuda,” said Duffy. “The federation support is the big piece; I’ve got to build my own team which is cool because I get to choose who I work with. Most people don’t get that,” said Duffy.

Flora Duffy’s pet peeve

She’s the most easy-going pro out there, but even Flora Duffy gets annoyed at this one thing. While she never said the word annoyed…she hinted:

A lot of people like to tell me what they think. That’s something I’ve learned; not to listen to everyone.

Flora Duffy is the world champion of everything, plus she’s cool, calm, collected and modest. We’re obviously huge fans, and we hope this insight into Duffy’s training will help you with your next event.

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